Enjoy today’s Longevity ToolKit! Grab a cup of curcumin tea and enjoy the weekend! Also, did you read our post on Is Aging a Disease?
Extinguishing the Flames of Inflammaging with Curcumin
Despite all the medical advances we have made in the 21st century with advanced diagnostics, artificial intelligence, and synthetic drugs – it is impossible to discount the medicinal value provided by “mother nature”. This is something our ancestors realized early on in human evolution and we are only relatively recently grasping within the field of geroscience and longevity.
Turmeric is a root belonging to the ginger family that has been used in India for several thousands of years as a spice (that gives Indian curries its bright color) and a medicinal herb. There are a few phytochemicals (plant chemicals) present in turmeric that contribute to its medicinal properties, but none is more potent than polyphenol curcumin. Despite its ancient history, curcumin has only recently been in the spotlight for its longevity-enhancing properties.
Today, a simple google search of “curcumin” will provide hundreds of scientific papers showcasing curcumin’s ability to:
1) Address cardiovascular disease - by improving the health of the circulatory system
2) Prevent and slay tumors - especially colorectal and prostate cancer (both top 5 leaders in cancer deaths)
3) Mitigate the progression of Alzheimer’s disease - crosses the infamous blood-brain barrier and boosts brain-derived neurotrophic growth factor (BDNF) which increases the growth of new neurons and may help fight various degenerative processes in the brain.
4) Resolve obesity and type II diabetes - contributing to weight loss in women, improving blood sugar, hemoglobin A1C, insulin sensitivity, and blood markers (LDL, triglycerides, HDL) in individuals with prediabetes and diabetes
5) Address inflammatory diseases such as osteoarthritis and inflammatory bowel by reducing pain and increasing functional outcomes
6) Improve emotional health by balancing brain activity and biochemistry, as effective as Prozac in alleviating symptoms of depression
All in multiple organisms – including humans.
But how do we interpret these findings? Is curcumin truly a longevity therapeutic or is it the product of questionable science and media hype?
To answer this question, we must understand how curcumin influences the root drivers of disease – the cellular hallmarks of aging. The hallmarks of aging (see our post on them) are fundamental mechanisms through which all cells, tissues, and organs in our body age and - over the span of decades - give rise to disease. This includes DNA damage, toxic aggregation, inflammation, oxidative stress, and stem cell dysfunction, among others.
Through rigorous evaluation of the scientific literature, I have found solid evidence that curcumin addresses several of these hallmarks through:
1) Powerful antioxidant properties in several organs, including the brain
2) Activation of detoxification enzymes in the liver that detoxify carcinogens from our diet (i.e. meat, heavy metals, pesticides, microbial toxins)
3) Stimulating the process of autophagy to reduce the build-up of protein plaques (i.e. amyloid beta)
4) Activate longevity genes that are responsible for the benefits of exercise and fasting, AMPK and mTOR, respectively
5) Prevent the adverse effects of chronically high blood sugar levels (glycation of proteins, fats, and blood vessels) that drive inflammation and cellular dysfunction
6) Boost mitochondrial health
7) Address inflammaging, the root cause of all age-related diseases.
Inflammaging is caused by the insidious process of chronic inflammation where immune function is compromised and it starts attacking the body’s own organs and tissues, accelerating the rate of aging. This may be the most significant and impactful effect associated with curcumin.
There is enough rigorous, mechanistic information to strongly suggest that incorporating curcumin into our lives can be a powerful component of our longevity strategy. But dietary curcumin also has a few shortcomings – namely, it has poor bioavailability. Curcumin exhibits poor absorption in the gut, rapid metabolism in the liver, and is quickly eliminated from the body (~ 40 - 60 minutes). Fortunately, curcumin can be extracted to produce supplements that have a much higher potency than its dietary sources. A myriad of different formulations have been created to improve its bioavailability including capsules, tablets, ointments, teas, energy drinks, soaps, and cosmetics.
Further, the scientific literature revolving around curcumin is littered with faulty experimental design, a small number of subjects, cognitive biases, poor statistical analysis, a diverse range of demographics, and sub-optimal protocols. I have curated and evaluated the most impactful pieces of literature, data, and expert opinions to construct the most robust curcumin protocol that addresses how one should engage with dietary and supplemental curcumin. This protocol will address:
How often and when should I take curcumin?
What foods should I focus on to get the most curcumin?
How do I enhance bioavailability?
What are its true safety profile and optimal dosage?
How do I optimally engage with curcumin through my diet? Supplement regimen? What are the differences between the two protocols in terms of regimen and health benefits?
How does curcumin fit into the rest of my longevity strategy and supplement stack?
What supplements or foods act synergistically with curcumin to maximize longevity benefits?
Which curcumin supplements provide the best bang for my buck?
How do I interpret scientific literature to decide if curcumin is suitable for me?
Whether you are a healthy 20-year-old, a middle-aged woman going through menopause, or a 65-year-old man with arthritic pain.
Tune into our curcumin protocol next week to learn how to fit it into your longevity strategy to maximize its impact on your health. You can send questions ahead of time and as always, reach out to me at geroscientist@mykigai.com, if you have any questions and want to discuss any of our published longevity protocols and tools further.
References:
https://examine.com/supplements/curcumin/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7694612/
https://www.sciencedirect.com/science/article/pii/S0753332220313123
https://pubmed.ncbi.nlm.nih.gov/30553144/
https://onlinelibrary.wiley.com/doi/full/10.1002/mnfr.202000977